Legumes, Nuts, and Seeds / Seeds
Sesame seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 642kcal / 2530kcal (25%) |
Macronutrients
Protein | 25.1 g/ 71g (35%) | ||||||
Total Fat | 53.5 g/ 42g (127%) | ||||||
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Total Carbs | 15.1 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.88 mg/ 1mg (73%) high |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 5.6 mg NE/ 16mg NE (35%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 67 mg/ 750mg (8%) |
Phosphorus | 427 mg/ 700mg (61%) high |
Iron | 11.3 mg/ 12mg (94%) high |
Sodium | 36 mg/ 1500mg (2%) very low |
Allergen Info
Sesame
What is this food?
Sesame seeds (dried), often used as a topping or ingredient for flavor and texture.
Why it matters to health
Sesame seeds are nutrient-dense: they provide healthy fats and dietary fiber (12g per 100g), which can help you feel full and support regular digestion. They also have some saturated fat (7.49g per 100g), so portion size matters—especially if you’re also getting fats from other foods in the day. They’re low in sugar (0.3g) and sodium is relatively low (36mg per 100g). Since they’re calorie-dense (642 kcal per 100g), they work best as a small add-on rather than a main “full plate” food.
Healthier tips
- Use a small serving: try 1–2 tablespoons as topping for rice, salads, or ulam (not a whole bowl).
- Balance your plate: pair with rice or root crops (moderate portion), plus lean ulam (fish, chicken, tofu) and non-starchy vegetables.
- For snacks, keep it simple: if you add sesame to bread or pastries, reduce other high-fat toppings (like extra peanut butter or coconut cream).
- Choose cooking methods that don’t add too much extra oil—toast sesame lightly for flavor.
- Since it’s high in fiber, increase water intake if you’re eating more seeds.
Common Filipino dishes
Ginataang halo-halo with sesame topping, Sesame seed dressing for salads, Tahini/sesame paste in sandwiches, Puto with sesame topping, Sesame-coated snacks like sesame balls
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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